{"id":15185,"date":"2017-07-26T18:07:47","date_gmt":"2017-07-26T18:07:47","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=15185"},"modified":"2021-08-28T18:37:25","modified_gmt":"2021-08-28T17:37:25","slug":"how-much-fat-accurate-a-day","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/quanta-gordura-preciso-por-dia\/","title":{"rendered":"How much fat do I need per day?"},"content":{"rendered":"<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/quanta-gordura-deves-ingerir-por-dia\/id1573269829?i=1000526534370\" height=\"175\" frameborder=\"0\" sandbox=\"allow-forms allow-popups allow-same-origin allow-scripts allow-storage-access-by-user-activation allow-top-navigation-by-user-activation\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n\n<p>Fats, also known as lipids, are an essential macronutrient, and whether you want to gain muscle mass or lose fat mass, you need them.<\/p>\n<p>Unless you don&#039;t want to have good results.<\/p>\n<p>Fats play several fundamental roles in the human body, and have a strong impact on the hormonal system.<\/p>\n<p>They are also the most caloric nutrient, and therefore, knowing how much to eat can be vital to the success of a diet.<\/p>\n<p>To gain muscle mass, extra calories can come in handy, but to lose fat, a small slip can hinder your progress.<\/p>\n<p>So, do you know how many fats you should eat per day?<\/p>\n<h2><strong>Number of calories<\/strong><\/h2>\n<p>There are two mandatory initial steps to determine the amount of fat you need daily.<\/p>\n<p>The first is to know what you want.<\/p>\n<p>Do you want to gain muscle mass?<\/p>\n<p>Lose fat?<\/p>\n<p>After defining your goal, you must know how many calories to consume to achieve it.<\/p>\n<p>Without knowing how many calories you should consume per day, you won&#039;t be able to calculate the ideal amount of fat for your diet.<\/p>\n<p>And how do you know this?<\/p>\n<p>It&#039;s simple.<\/p>\n<p>See <a href=\"https:\/\/ginasiovirtual.com\/quantas-calorias-ingerir-para-perder-peso\/\">This article<\/a> and follow the instructions to calculate the calories you need to lose weight.<\/p>\n<p>If your goal is to lose weight, you don&#039;t need to change anything.<\/p>\n<p>If, on the other hand, your goal is to gain muscle mass, then you should make a small change.<\/p>\n<p>In the final step, instead of reducing calories, increase them.<\/p>\n<p>Instead of reducing between 200 and 300 kcal, you should increase between 200 and 300 kcal.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-15192 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/gorduras.jpg\" alt=\"fat in the diet\" width=\"714\" height=\"527\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/gorduras.jpg 714w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/gorduras-300x221.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/gorduras-600x443.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/gorduras-20x15.jpg 20w\" sizes=\"(max-width: 714px) 100vw, 714px\" \/><\/p>\n<h2><strong>Amount of fat<\/strong><\/h2>\n<p>Now that you know how many calories you need per day, you can move on to calculating fat.<\/p>\n<p>There is no exact number, but there are approximate values that work for most people.<\/p>\n<p>Obviously this number varies depending on your objective.<\/p>\n<h2><strong>Objective to gain muscle mass<\/strong><\/h2>\n<p>If your goal is to gain muscle mass you need calories.<\/p>\n<p>Fats are an excellent source of calories, as they are the densest macronutrient.<\/p>\n<p>Each gram of protein and carbohydrates provide you with 4 kcal, but fats provide you with 9 kcal per gram.<\/p>\n<p>Not to mention the essential role they play in the hormonal system, and beyond.<\/p>\n<p>So, how many grams of fat should you eat to gain muscle mass?<\/p>\n<p><u>Reserve between 20% and 30% of your daily calories for fats.<\/u><\/p>\n<p>As you know, each gram of fat has 9 kcal, so the calculation is not difficult.<\/p>\n<p><strong>Example.<\/strong><\/p>\n<p>Alfredo wants to gain muscle mass and discovered that he needs 3000 kcal to achieve this.<\/p>\n<p>He chose to use 30% of this value in fat, which corresponds to 900 kcal.<\/p>\n<p>To find this out, Alfredo multiplied the number of calories (3000) by the percentage of fat he wanted to use (0.3).<\/p>\n<p>3000 x 0.3 = 900 kcal<\/p>\n<p>Therefore, 900 kcal of Alfredo&#039;s diet will be fat.<\/p>\n<p>How many grams of fat does this represent?<\/p>\n<p>Simply divide this number by 9, which is the number of calories per gram of fat.<\/p>\n<p>900 : 9 = 100g<\/p>\n<p>In other words, Alfredo will include 100g of fat per day in his diet to gain muscle mass.<\/p>\n<h2><strong>Goal to lose fat<\/strong><\/h2>\n<p>You may want to lose weight and fat, but that doesn&#039;t mean you should eliminate fat from your diet.<\/p>\n<p>In fact, it would significantly harm your results.<\/p>\n<p>You should just reduce the amount used.<\/p>\n<p>The method for knowing how many grams you should eat is similar to that used to gain muscle mass.<\/p>\n<p>What changes?<\/p>\n<p>The percentage of calories that should come from fat.<\/p>\n<p><u>If your goal is to lose weight and fat mass, you should use between 15% and 25% of fat per day.<\/u><\/p>\n<p>Follow the method presented above but multiply by a value between 0.15 and 0.25.<\/p>\n<p>Then, as above, simply divide the result by 9 to find out how many grams of fat this corresponds to.<\/p>\n<p>Please note, 15% is a low value, and if you use it, leave it for a final fat loss phase, and only for a short period.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-15194 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quantas-gorduras.jpg\" alt=\"how many grams of fat per day\" width=\"714\" height=\"715\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quantas-gorduras.jpg 714w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quantas-gorduras-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quantas-gorduras-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quantas-gorduras-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quantas-gorduras-600x601.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quantas-gorduras-20x20.jpg 20w\" sizes=\"(max-width: 714px) 100vw, 714px\" \/><\/p>\n<h2><strong>Conclusion<\/strong><\/h2>\n<p>Is it difficult to calculate the amount of fats you need?<\/p>\n<p>No.<\/p>\n<p>It&#039;s quite simple as you may have noticed. And useful too.<\/p>\n<p>Please note that these values are approximate and you should pay attention to your results.<\/p>\n<p>There are those who feel better, and achieve better results, with higher fat percentages.<\/p>\n<p>But there are also those who prefer lower values.<\/p>\n<p>Above all, don&#039;t eliminate fats from your diet. They are essential.<\/p>\n<p>Use these values as a guide, and adjust if necessary.<\/p>\n<p>To find out how much protein you need per day, go to <a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\">here<\/a>.<\/p>\n<p>If you have any questions, please use the comments section below.<\/p>\n<p><strong>Here are two more articles that may be useful to you.<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">What to eat to lose fat<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-ganhar-massa-muscular\/\"  rel=\"noopener noreferrer\">What to eat to gain muscle mass<\/a><\/li>\n<\/ul>\n<p><strong>Sources.<\/strong><\/p>\n<p>The values presented in the article are those used by authors Eric Helms, Andrea Valdez and Andy Morgan in the book <a href=\"https:\/\/muscleandstrengthpyramids.com\/\" target=\"_blank\" rel=\"noopener\" data-schema-attribute=\"\">The Muscle and Strength Pyramid Nutrition<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>\ufeff As gorduras, tamb\u00e9m conhecidas como l\u00edpidos, s\u00e3o um macronutriente essencial, e quer queiras ganhar massa muscular ou perder massa gorda, precisas delas. A n\u00e3o [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":27987,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Quantas gramas de gordura preciso por dia?","_seopress_titles_desc":"Descobre quantas gramas de gordura precisas por dia para ganhar massa muscular ou perder peso. Uma dieta equilibrada \u00e9 essencial para o sucesso!","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":0,"_seopress_analysis_target_kw":"gordura,quantas gramas de gordura,quantas gramas de gordura por dia","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[3],"tags":[396,380,34,397],"class_list":["post-15185","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricao","tag-gordura","tag-gorduras","tag-lipidos","tag-quanta-gordura-preciso-por-dia"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quanta-gordura-por-dia.jpg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quanta-gordura-por-dia-300x190.jpg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quanta-gordura-por-dia.jpg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quanta-gordura-por-dia.jpg","spectra_custom_meta":{"_edit_lock":["1630172146:1190"],"_edit_last":["1190"],"_yoast_wpseo_focuskw_text_input":["gorduras"],"_yoast_wpseo_focuskw":["gorduras"],"_yoast_wpseo_linkdex":["68"],"_yoast_wpseo_content_score":["90"],"ampforwp_custom_content_editor":[""],"ampforwp_custom_content_editor_checkbox":[null],"ampforwp-amp-on-off":["default"],"_yst_prominent_words_version":["1"],"swp_cache_timestamp":["442925"],"ads-for-wp-visibility":["show"],"saswp_custom_schema_field":[""],"saswp_article_speakable_24228":["0"],"saswp_modify_this_schema_24227":["0"],"saswp_article_speakable_24227":["0"],"saswp_modify_this_schema_24226":["0"],"saswp_article_speakable_24226":["0"],"saswp_article_speakable_24225":["0"],"saswp-review-item-description":[""],"saswp-review-item-props":[""],"saswp-review-item-cons":[""],"saswp_review_details":["a:4:{s:23:\"saswp-review-item-title\";s:0:\"\";s:21:\"saswp-review-location\";s:1:\"1\";s:26:\"saswp-review-item-over-all\";s:0:\"\";s:35:\"saswp-review-item-description-title\";s:0:\"\";}"],"tie_featured_bg_color":["#ffffff"],"tie_views":["4311"],"_thumbnail_id":["27987"],"ilj_linkdefinition":["a:2:{i:0;s:8:\"gorduras\";i:1;s:7:\"gordura\";}"],"_metaseo_metatitle":["Quanta gordura preciso por dia?"],"_metaseo_metadesc":["Sabe quantas gorduras deves ingerir por dia, quer o teu objetivo seja ganhar massa muscular ou perder gordura."],"psp_kw":["wie viel fett brauche ich einen tag?"],"psp_meta":["a:14:{s:5:\"title\";s:36:\"Wie viel Fett brauche ich einen Tag?\";s:11:\"description\";s:161:\"Sie wissen, wie viele Fette Sie jeden Tag konsumieren sollten, um gute Ergebnisse zu erzielen.\nFette, auch bekannt als Lipide, sind ein essentieller Makron\u00e4h...\";s:8:\"keywords\";s:123:\"wie viel fett brauche ich einen tag?, fett, sollten, wissen, fette, muskelmasse, kalorien, gewinnen, kcal, viele, verlieren\";s:13:\"focus_keyword\";s:36:\"wie viel fett brauche ich einen tag?\";s:14:\"mfocus_keyword\";s:36:\"wie viel fett brauche ich einen tag?\";s:17:\"facebook_isactive\";s:0:\"\";s:14:\"facebook_titlu\";s:0:\"\";s:13:\"facebook_desc\";s:0:\"\";s:14:\"facebook_image\";s:0:\"\";s:23:\"facebook_opengraph_type\";s:0:\"\";s:12:\"robots_index\";s:0:\"\";s:13:\"robots_follow\";s:0:\"\";s:8:\"priority\";s:0:\"\";s:9:\"canonical\";s:0:\"\";}"],"psp_status":["a:1:{s:36:\"wie viel fett brauche ich einen tag?\";a:4:{s:2:\"kw\";s:36:\"wie viel fett brauche ich einen tag?\";s:5:\"score\";s:4:\"45.0\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:513;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:4:\"data\";a:20:{s:5:\"title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:36:\"wie viel fett brauche ich einen tag?\";s:8:\"focus_kw\";s:36:\"wie viel fett brauche ich einen tag?\";}s:5:\"score\";i:1;s:3:\"msg\";s:101:\"Great, the SEO title contains between 5 and 70 characters and also it begins with your focus keyword.\";}s:18:\"title_enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:85:\"Great, the SEO title contains 4 allowed words and the recommended minimum is 3 words.\";}s:10:\"page_title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:36:\"wie viel fett brauche ich einen tag?\";s:8:\"focus_kw\";s:36:\"wie viel fett brauche ich einen tag?\";}s:5:\"score\";s:4:\"1.00\";s:3:\"msg\";s:171:\"Great, the page title contains 36 characters and it's between 5 and 70 characters, which is the recommended interval. Great, the page title begins with your focus keyword.\";}s:16:\"meta_description\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:161:\"sie wissen, wie viele fette sie jeden tag konsumieren sollten, um gute ergebnisse zu erzielen.\nfette, auch bekannt als lipide, sind ein essentieller makron\u00e4h...\";s:8:\"focus_kw\";s:36:\"wie viel fett brauche ich einen tag?\";}s:5:\"score\";d:0.5;s:3:\"msg\";s:122:\"Bad, the focus keyword <strong>wie viel fett brauche ich einen tag?<\/strong> does not appear in the page meta description.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:123:\"wie viel fett brauche ich einen tag?, fett, sollten, wissen, fette, muskelmasse, kalorien, gewinnen, kcal, viele, verlieren\";s:8:\"focus_kw\";s:36:\"wie viel fett brauche ich einen tag?\";}s:5:\"score\";i:1;s:3:\"msg\";s:58:\"Great, the page meta keywords contains your focus keyword.\";}s:9:\"permalink\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:62:\"https:\/\/ginasiovirtual.com\/de\/wie-viel-fett-prazision-pro-tag\/\";s:8:\"focus_kw\";s:35:\"wie-viel-fett-brauche-ich-einen-tag\";}s:5:\"score\";i:0;s:3:\"msg\";s:114:\"Bad, the focus keyword <strong>wie-viel-fett-brauche-ich-einen-tag<\/strong> does not appear in the page permalink.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:248:\"sie wissen, wie viele fette sie jeden tag konsumieren sollten, um gute ergebnisse zu erzielen.\nfette, auch bekannt als lipide, sind ein essentieller makron\u00e4hrstoff, und ob sie muskelmasse gewinnen oder fettmasse verlieren wollen, sie brauchen sie.\";s:8:\"focus_kw\";s:36:\"wie viel fett brauche ich einen tag?\";}s:5:\"score\";i:0;s:3:\"msg\";s:129:\"Bad, the focus keyword <strong>wie viel fett brauche ich einen tag?<\/strong> does not appear in the page content first paragraph.\";}s:16:\"embedded_content\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:114:\"Great, your web page content don't have any embedded content <i>(frame, iframe, object, embed or HTML5 video)<\/i>.\";}s:12:\"enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:92:\"Great, the page content contains 513 allowed words and the recommended minimum is 250 words.\";}s:10:\"images_alt\";a:2:{s:5:\"score\";d:0.5;s:3:\"msg\";s:75:\"Poor, the page content has 2 images and 2 images contains an alt attribute.\";}s:9:\"html_bold\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:89:\"Bad, the page content has 12 bold elements, but none of them contains your focus keyword.\";}s:11:\"html_italic\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:45:\"Bad, the page content has no italic elements.\";}s:14:\"html_underline\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:93:\"Bad, the page content has 2 underlined elements and none of them contains your focus keyword.\";}s:11:\"subheadings\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:172:\"Bad, the page content has 3 &lt;h1&gt;, 3 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags and 0 &lt;h1&gt;, 0 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags contains your focus keyword.\";}s:13:\"first100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:81:\"Bad, the page content doesn't contains your focus keyword in the first 100 words.\";}s:12:\"last100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:80:\"Bad, the page content doesn't contains your focus keyword in the last 100 words.\";}s:14:\"links_external\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:44:\"Bad, the page content has no external links.\";}s:14:\"links_internal\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:75:\"Great, the page content has 4 internal links and none of them are nofollow.\";}s:15:\"links_competing\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:103:\"Great, the page content doesn't have any potential competing links (which contains your focus keyword).\";}s:10:\"kw_density\";a:3:{s:7:\"details\";a:3:{s:8:\"nb_words\";i:513;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:144:\"Bad, keyword density is 0%, because the focus keyword <strong>wie viel fett brauche ich einen tag?<\/strong> does not appear in the page content.\";}}}}"],"psp_score":["45.0"],"slim_seo":["a:2:{s:5:\"title\";s:31:\"Quanta gordura preciso por dia?\";s:11:\"description\";s:110:\"Sabe quantas gorduras deves ingerir por dia, quer o teu objetivo seja ganhar massa muscular ou perder gordura.\";}"],"_yoast_wpseo_title":["Quanta gordura preciso por dia? %%sep%% %%sitename%%"],"_seo_editor_notes":["Quanta gordura preciso por dia?"],"_yoast_wpseo_metadesc":["A gordura \u00e9 um nutriente essencial, seja em dietas para ganhar ou perder peso, mas \u00e9 importante saber a quantidade que deves consumir."],"_lwptoc_settings":["a:3:{s:8:\"position\";s:17:\"afterfirstheading\";s:7:\"enabled\";b:1;s:15:\"processHeadings\";b:0;}"],"_prlipro-post-options":["a:3:{s:14:\"requested_slug\";s:0:\"\";s:19:\"hide_social_buttons\";b:0;s:20:\"disable_replacements\";b:0;}"],"_yoast_wpseo_newssitemap-exclude":["off"],"_yoast_wpseo_newssitemap-genre":["a:0:{}"],"_yoast_wpseo_focuskeywords":["[]"],"_yoast_wpseo_keywordsynonyms":["[\"\"]"],"review_overall_rating":[""],"ampforwp-ia-on-off":["default"],"_oembed_99476269dcb9b1a41a7403c93ad0b996":["<blockquote class=\"wp-embedded-content\" data-secret=\"KnN0IgFwkl\"><a href=\"http:\/\/tafitness.net\/hipertrofia-muscular-miofibrilar-sarcoplasmatica\/\">Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica&#8221; &#8212; T\u00e1 Fitness\" src=\"http:\/\/tafitness.net\/hipertrofia-muscular-miofibrilar-sarcoplasmatica\/embed\/#?secret=KnN0IgFwkl\" data-secret=\"KnN0IgFwkl\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>"],"_oembed_time_99476269dcb9b1a41a7403c93ad0b996":["1604082593"],"_oembed_5801473afa1d53bb55276c99d4287473":["<iframe title=\"Squats Butt Building Workout in the Gym\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/NHoum2caBoM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_5801473afa1d53bb55276c99d4287473":["1604082594"],"_oembed_926d14fdcd53553d8648ad2f82000f70":["<iframe title=\"Deadlift Workout to Build a Better Butt and Backside\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/IyQBoxqnCYs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_926d14fdcd53553d8648ad2f82000f70":["1604082594"],"_oembed_638c1b04852885be91309f07befafe56":["<iframe title=\"Women Dumbbell Lunges\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/A-w6Jwv29dw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_638c1b04852885be91309f07befafe56":["1604082595"],"_oembed_dff889e0691fb0dfd020fabc654c3789":["<iframe title=\"TREINO COSTAS &amp; B\u00cdCEPS\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/qSG4-BnnlXM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>"],"_oembed_time_dff889e0691fb0dfd020fabc654c3789":["1604082622"],"_yoast_wpseo_primary_category":["5544"],"_trp_automatically_translated_slug_nl_NL":["hoeveel-vet-doe-het-per-dag"],"_trp_automatically_translated_slug_de_DE":["wie-viel-fett-mach-es-pro-tag"],"rank_math_primary_category":["5544"],"rank_math_title":["Quanta gordura preciso por dia? %sep% %sitename%"],"rank_math_description":["A gordura \u00e9 um nutriente essencial que deves ter em conta na tua dieta. Sabes quantas gramas de gordura deves consumir?"],"rank_math_focus_keyword":["gordura,quantas gramas de gordura,quantas gramas de gordura por dia"],"rank_math_news_sitemap_exclude":["off"],"rank_math_news_sitemap_robots":["index"],"rank_math_robots":["a:1:{i:0;s:5:\"index\";}"],"_trp_automatically_translated_slug_fr_FR":["combien-de-graisse-fais-le-par-jour"],"_trp_automatically_translated_slug_it_IT":["quanto-grasso-fai-un-giorno"],"_trp_automatically_translated_slug_es_ES":["cuanta-grasa-hazlo-al-dia"],"rank_math_internal_links_processed":["1"],"_trp_automatically_translated_slug_sv_SE":["hur-mycket-fett-gor-det-en-dag"],"_trp_automatically_translated_slug_en_US":["how-much-fat-accurate-a-day"],"_trp_automatically_translated_slug_en_GB":["how-much-fat-do-it-a-day"],"classic-editor-remember":["classic-editor"],"_last_editor_used_jetpack":["classic-editor"],"tie_post_head":["standard"],"tie_primary_category":["3"],"tie_post_layout":["4"],"tie_featured_use_fea":["yes"],"tie_post_featured":["no"],"tie_post_sub_title":["Sabe quanta gordura deves consumir diariamente para ter bons resultados"],"rank_math_permalink":["quanta-gordura-preciso-por-dia"],"rank_math_seo_score":["86"],"rank_math_advanced_robots":["a:3:{s:11:\"max-snippet\";s:2:\"-1\";s:17:\"max-video-preview\";s:2:\"-1\";s:17:\"max-image-preview\";s:5:\"large\";}"],"rank_math_facebook_enable_image_overlay":["off"],"rank_math_facebook_image_overlay":["play"],"rank_math_twitter_use_facebook":["on"],"rank_math_twitter_card_type":["summary_large_image"],"rank_math_twitter_enable_image_overlay":["off"],"rank_math_twitter_image_overlay":["play"],"_uucss_safelist":["[]"],"_uucss_blocklist":["[]"],"_wpar_repost_post_titles_active":["no"],"_wpar_repost_post_update_url":["no"],"_wpar_repost_post_titles":["Quanta gordura preciso por dia?"],"ilj_blacklistdefinition":["a:0:{}"],"astra_style_timestamp_css":["1776532369"],"_lets_review_onoff":[""],"_wp_page_template":["default"],"site-sidebar-layout":["default"],"site-content-layout":["default"],"theme-transparent-header-meta":["default"],"stick-header-meta":["default"],"placid_social_images_temp_pinterest":["a:7:{s:10:\"built_from\";N;s:8:\"template\";N;s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"placid_social_images_temp_template_built_from":[null],"placid_social_images_temp_template":[null],"placid_social_images_temp_ogimage":["a:7:{s:10:\"built_from\";s:7:\"default\";s:8:\"template\";s:9:\"l1li0mfpu\";s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"placid_social_images_temp_twitter":["a:7:{s:10:\"built_from\";N;s:8:\"template\";N;s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"_cmplz_scanned_post":["1"],"rank_math_analytic_object_id":["108"],"_pretty-link":["121"],"wpil_sync_error":["1"],"_uag_page_assets":["a:9:{s:3:\"css\";s:0:\"\";s:2:\"js\";s:0:\"\";s:18:\"current_block_list\";a:0:{}s:8:\"uag_flag\";b:0;s:11:\"uag_version\";i:1782050182;s:6:\"gfonts\";a:0:{}s:10:\"gfonts_url\";s:0:\"\";s:12:\"gfonts_files\";a:0:{}s:14:\"uag_faq_layout\";b:0;}"],"_plp_post_keywords_updated_at":["2024-07-29 01:47:09"],"_plp_post_urls_updated_at":["2024-07-29 01:48:10"],"wpil_sync_report3":["1"],"wpil_links_inbound_internal_count":["4"],"wpil_links_inbound_internal_count_data":["a:4:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:58:\"https:\/\/ginasiovirtual.com\/quanta-gordura-preciso-por-dia\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:12421;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:31:\"Quanta gordura preciso por dia?\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:1;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:58:\"https:\/\/ginasiovirtual.com\/quanta-gordura-preciso-por-dia\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:15201;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:8:\"gorduras\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:2;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:58:\"https:\/\/ginasiovirtual.com\/quanta-gordura-preciso-por-dia\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:28;s:6:\"anchor\";s:38:\"Quantas gorduras devo ingerir por dia?\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:3;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:58:\"https:\/\/ginasiovirtual.com\/quanta-gordura-preciso-por-dia\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:9818;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:8:\"gorduras\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_links_outbound_internal_count":["4"],"wpil_links_outbound_internal_count_data":["a:4:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:69:\"https:\/\/ginasiovirtual.com\/quantas-calorias-ingerir-para-perder-peso\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:14267;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:11:\"este artigo\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:1;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:59:\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:12458;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:4:\"aqui\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:2;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:59:\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:8876;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:31:\"O que comer para perder gordura\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:3;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:66:\"https:\/\/ginasiovirtual.com\/o-que-comer-para-ganhar-massa-muscular\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:9818;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:38:\"O que comer para ganhar massa muscular\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_links_outbound_external_count":["1"],"wpil_links_outbound_external_count_data":["a:1:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:38:\"https:\/\/muscleandstrengthpyramids.com\/\";s:4:\"host\";s:29:\"muscleandstrengthpyramids.com\";s:8:\"internal\";b:0;s:4:\"post\";N;s:6:\"anchor\";s:41:\"The Muscle and Strength Pyramid Nutrition\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_sync_report2_time":["2024-08-11T21:00:11+00:00"],"_seopress_titles_title":["Quantas gramas de gordura preciso por dia?"],"_seopress_titles_desc":["Descobre quantas gramas de gordura precisas por dia para ganhar massa muscular ou perder peso. Uma dieta equilibrada \u00e9 essencial para o sucesso!"],"_seopress_analysis_target_kw":["gordura,quantas gramas de gordura,quantas gramas de gordura por dia"],"_elementor_page_assets":["a:0:{}"]},"uagb_featured_image_src":{"full":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quanta-gordura-por-dia.jpg",700,444,false],"thumbnail":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quanta-gordura-por-dia-150x150.jpg",150,150,true],"medium":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quanta-gordura-por-dia-300x190.jpg",300,190,true],"medium_large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quanta-gordura-por-dia.jpg",700,444,false],"large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quanta-gordura-por-dia.jpg",700,444,false],"1536x1536":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quanta-gordura-por-dia.jpg",700,444,false],"2048x2048":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quanta-gordura-por-dia.jpg",700,444,false],"trp-custom-language-flag":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/06\/quanta-gordura-por-dia-18x12.jpg",18,12,true]},"uagb_author_info":{"display_name":"GinasioVirtual","author_link":"https:\/\/ginasiovirtual.com\/en\/author\/ginasiovirtual\/"},"uagb_comment_info":1,"uagb_excerpt":"\ufeff As gorduras, tamb\u00e9m conhecidas como l\u00edpidos, s\u00e3o um macronutriente essencial, e quer queiras ganhar massa muscular ou perder massa gorda, precisas delas. A n\u00e3o [&hellip;]","_links":{"self":[{"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/posts\/15185","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/users\/1218"}],"replies":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/comments?post=15185"}],"version-history":[{"count":0,"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/posts\/15185\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/media\/27987"}],"wp:attachment":[{"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/media?parent=15185"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/categories?post=15185"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/en\/wp-json\/wp\/v2\/tags?post=15185"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}